Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.630.096
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.80.12
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0680.12
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.660.13
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.10.14
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.070.15
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.830.15
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched770.150.0390.0070.032022NANANANANA1.80.15
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.630.19
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.370.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820.2
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.2
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.950.22
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.840.22
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.80.22
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750.25
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.10.26
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10.26
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.40.29
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.670.32
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.840.32
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles196.10.950.392.8609.960.048NANANA0.3620.34
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.40.34
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.520.34
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.50.35
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.35
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.20.37
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.050.4
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.840.43
Tapioca PearlsDry Tapioca Pearls280.0060.00100.001024.80.94NANANA0.250.0530.44
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.46
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.070.47
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.10.48
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.070.5
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.950.53
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2720.55
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.130.55
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.60.57
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.950.59
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860.64
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.71.070.150.0150.47021.30.18NANANA2.021.90.66
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80.71
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40.71
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.72
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.73
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.74
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.90.76
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.040.78
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.78
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.90.8
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.520.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.280.8
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.060.86
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.060.86
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670.87
Whole Sorghum FlourWhole-grain Sorghum Flour280.930.150.0170.37NA21.30.540.0450.360.131.842.350.87
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820.89
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.520.91
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.730.92
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked770.220.0590.010.048021.70.038NANANA0.312.070.92
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240.95
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.630.99
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.531
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.231.02
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.941.03
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.81.03
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.661.04
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.041.04
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.91.06
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.81.1
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.841.1
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.71.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.91.1
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked770.150.0390.0070.032022NANANANANA1.81.12
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked770.160.0440.0080.035022NANANANA0.231.831.15
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.021.15
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.71.16
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched27.40.180.0490.0080.040220.0330.0050.0050.0220.361.951.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked280.150.0390.0070.032022NANANANA0.781.81.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched27.80.160.0440.0080.036022NANANANA0.391.841.2
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.521.2
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.771.2
OatsOats25.71.770.310.0290.62017NANANANA2.724.341.2
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.671.24
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.841.24
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.731.25
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.841.27
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.851.3
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.31.3
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.331.3
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.31.33
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.331.33
Chow MeinChow Mein Chinese Noodles21.24.51.430.0210.74013.50NANANA1.422.31.37
SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.31.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.60.40.01400.014021.600000.481.761.43
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.371.47
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.53
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141.58
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.431.74
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.832.03
Macronutrients in Top 100 Cereals with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Iron per 100 calories.
Top 5 cereals with least amount of iron per 100 calories are:
- Unenriched White Rice Flour
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Cornstarch
- Cooked Rice Noodles
- Cooked Glutinous White Rice